4 min read
Block Periodization: How to Plan Mesocycles
Block periodization explained: accumulation, transmutation and realization mesocycles, how long each lasts, and a 10-week strength block you can run.
BLOCK 01 // 12 WEEKS // 4 DAYS
See the whole block.
Free periodized programs: linear, block, undulating, conjugate and RPE, with every week laid out.
Periodization models
Periodization models
Accumulation, Transmutation, RealizationBeginner Linear PeriodizationConjugate Strength WavesDaily Undulating PeriodizationFour Week Strength and Muscle Upper LowerRIR Hypertrophy MesocycleRPE Autoregulated StrengthTwelve-Week Linear PeriodizationTwo-Day Weekly Undulating
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Every variable, every week
Compare sets, reps, percent and RPE week by week, so the progression is plain to read.
Open this programDAY 1 - MON - SQUAT
- Back Squat5×8 · 67.5%
- Bulgarian Split Squat3×10 · RPE 7
- Romanian Deadlift3×10 · RPE 7
- Plank3×40 · RPE 7
DAY 2 - TUE - BENCH
- Bench Press5×8 · 67.5%
- Chest-Supported Dumbbell Row4×10 · RPE 7
- Incline Dumbbell Press3×12 · RPE 7
- Triceps Pushdown3×15 · RPE 7
DAY 3 - THU - DEADLIFT
- Deadlift4×8 · 65%
- Front Squat3×8 · 62.5%
- Back Extension3×15 · RPE 7
- Hanging Leg Raise3×10 · RPE 7
DAY 4 - FRI - UPPER SECONDARY
- Overhead Press4×10 · RPE 7
- Close-Grip Bench Press4×10 · 62.5%
- Lat Pulldown4×12 · RPE 7
- Face Pull3×15 · RPE 7
Linear to conjugate
Linear, block, undulating, conjugate and RIR models.
RIR and RPE
Effort targets that step from 3 RIR to 0.
Deloads in place
Planned recovery weeks, written into the block.
What the research says
Guides
All guides4 min read
Linear vs Undulating Periodization: What Works
Linear vs daily undulating periodization compared: what meta-analyses show for strength and hypertrophy, who benefits, and sample weeks for each model.
5 min read
RPE and RIR Training: How Autoregulation Works
How to use RPE and reps in reserve to autoregulate lifting loads: the RIR scale, what research shows, RPE charts by percentage and a sample week.
"Its general idea proposes the sequencing of specialized training cycles, i.e. blocks, which contain highly concentrated workloads directed to a minimal number of targeted abilities."
Vladimir Issurin, New horizons for the methodology and physiology of training periodization, Sports Medicine, 2010